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- Julie Marks
- Leafy Green Vegetables. Leafy greens like spinach, collard greens, and kale contain magnesium, which may help with mood. Studies show that people with depression are more likely to have low levels of magnesium.
- Berries. Berries, like raspberries, strawberries, blueberries, and blackberries, are loaded with antioxidants, which help protect your body from cell damage.
- Turkey. Turkey contains tryptophan, an amino acid your body uses to make the mood-regulating chemical serotonin. Studies have found people who consume tryptophan have a lower risk of developing symptoms of depression and anxiety.
- Carrots. Carrots supply unique antioxidants called carotenoids, known to have anti-inflammatory effects on the body. In some studies, consuming more carotenoids has been shown to lower symptoms of depression and anxiety.
- Overview
- Benefits of walnuts
- Frequently asked questions
- The bottom line
Walnuts are a healthy nut chock-full of essential nutrients such as omega-3 fatty acids and antioxidants. They’re also easy to incorporate into your diet.
To say that walnuts are a nutritious food is a bit of an understatement.
Walnuts provide healthy fats, fiber, vitamins, and minerals — and that’s just the beginning of how they may support your health.
In fact, there’s so much interest in this one nut that scientists and industry experts have gathered annually for the past 50 years at the University of California, Davis, for a walnut conference to discuss the latest walnut health research.
The most common variety of walnut is the English walnut (Juglans regia), which is also the most studied type.
Here are 13 science-based health benefits of walnuts.
1. Rich in antioxidants
Walnuts have greater antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin, and plant compounds called polyphenols, which are found in particularly large amounts in the papery skin of walnuts. A 2022 study in healthy adults over age 60 showed that eating a walnut-rich meal reduced the participants’ levels of LDL (bad) cholesterol. If LDL cholesterol builds up in your arteries, it can cause atherosclerosis. Summary Walnuts are an excellent source of antioxidants that can help lower your LDL (bad) cholesterol level.
2. Super plant source of omega-3s
Walnuts are significantly higher in omega-3 fatty acids than any other nut, providing 2.5 grams (g) per 1-ounce (oz) serving. Omega-3 fats from plants, including walnuts, is called alpha-linolenic acid (ALA). It’s an essential fat, which means you have to get it from your diet. According to the Institute of Medicine, an adequate intake of ALA is 1.6 g per day for men and 1.1 g per day for women. A single serving of walnuts meets this guideline. Studies suggest that increased dietary levels of ALA may lower the risk of cardiovascular conditions such as heart disease and arrhythmia. Summary Walnuts are a good source of the plant form of omega-3 fat, which may help reduce the risk of cardiovascular diseases and conditions.
3. May decrease inflammation
Inflammation, which can be caused by oxidative stress, is the root of many diseases, including: •heart disease •type 2 diabetes •Alzheimer’s disease •cancer The polyphenols in walnuts can help fight oxidative stress and inflammation. A subgroup of polyphenols called ellagitannins may be especially involved. Beneficial bacteria in your gut convert ellagitannins to compounds called urolithins, which have been found to protect against inflammation. ALA, omega-3 fats, magnesium, and the amino acid arginine — all of which are found in walnuts — may also decrease inflammation. Summary Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic conditions.
What are the health benefits of walnuts?
Walnuts have numerous health benefits. For example, they: •are rich in antioxidants and can reduce LDL (bad) cholesterol •are significantly higher in omega-3s than any other nut •may decrease inflammation •can help promote a healthy gut •may reduce risk of some cancers •may help regular appetite and weight •may help manage and lower your risk for type 2 diabetes •may help lower your blood pressure •can benefit brain health •may improve sperm health and male fertility •are an excellent source of healthy fats, vitamins, and minerals
How many walnuts should you eat in a day?
A 2021 article on the effect of walnut consumption found that consuming 30–60 grams of walnuts daily is beneficial for heart health. 30–60 grams is the same as 1–2 ounces or a 1/4–1/2 cup of walnuts.
Is it safe to eat walnuts every day?
Yes, daily consumption of walnuts is safe. A 2017 study examined the effects of a eating 43 grams (1.5 ounces) of walnuts every day for 8 weeks and found that it led to positive health effects.
Walnuts are an exceptionally nutritious nut. They have greater antioxidant activity and significantly more healthy omega-3 fatty acids than any other common nut.
This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.
Scientists are still uncovering the many ways that walnuts’ fiber and plant compounds, including polyphenols, may interact with your gut microbiota and contribute to your health.
It’s likely that you’ll hear more about walnuts in the years to come as more researchers study their potential health benefits.
- Marsha Mcculloch, MS, RD
Aug 21, 2023 · A serving of nuts a day could help keep depression at bay. According to new research, a serving of nuts (30 grams) per day is associated with a 17% reduced risk of depression. A small handful of ...
Aug 15, 2023 · A new study suggests eating a handful of nuts every day — including almonds, walnuts, cashews, hazelnuts, pistachios, and Brazil nuts — is linked to a 17% lower risk of depression.
- Kaitlin Vogel
Oct 23, 2024 · A 2022 study published in Nutrients revealed that eating about two servings of walnuts a day for 16 weeks improved self-reported levels of stress and depression, aided in a longer period of sleep and improved overall mental health. Plus, their results found that consuming walnuts led to improvements in the microbiome as well.
Jul 28, 2021 · fresh vegetables. legumes. whole grains. fish. eggs. healthy fats, especially olive oil. On the flip side, studies have found that the Western diet is linked to a heightened risk of depression. It ...
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There are several nutrients in walnuts that could be responsible for the reduced risk of depression and improved mood. Walnuts are different from other tree nuts because of their greater antioxidant capacity, polyphenols and ALA content. Walnuts are an excellent source of ω-3 FA; 28 g of walnuts (recommended daily dose) contains 2.6 g of ALA.
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related to: are walnuts good for depression &This Add-On May Help Adults Decrease Depression Symptoms More Than An Antidepressant Alone. Visit The Official Patient Website & Learn More About This Add-On MDD Treatment Option.
